{"id":7615,"date":"2026-10-01T07:40:35","date_gmt":"2026-10-01T05:40:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7615"},"modified":"2026-10-01T07:40:35","modified_gmt":"2026-10-01T05:40:35","slug":"tempolu-yuruyus","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/tempolu-yuruyus\/","title":{"rendered":"Tempolu y\u00fcr\u00fcy\u00fc\u015f"},"content":{"rendered":"<p>Tempolu y\u00fcr\u00fcy\u00fc\u015f, sabit bir tempoyu koruyarak rahat bir gezintiye g\u00f6re daha h\u0131zl\u0131 ad\u0131mlar atmak demektir. Kal\u00e7a, uyluk ve bald\u0131r kaslar\u0131n seni ileri ta\u015f\u0131rken her bacakla birlikte kar\u015f\u0131 kolunun \u00f6ne sal\u0131nmas\u0131na izin ver. \u00dcst g\u00f6vdeni rahat\u00e7a dik tut.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=8114\">Yerinde y\u00fcksek diz ko\u015fusu<\/a>, yerinde ko\u015fu ritmiyle tekrarlanan y\u00fcksek diz \u00e7eki\u015fleri i\u00e7erir. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7827\">Damb\u0131lla \u00e7ift\u00e7i y\u00fcr\u00fcy\u00fc\u015f\u00fcnde<\/a> v\u00fccudunun iki yan\u0131nda a\u011f\u0131rl\u0131k tutarak y\u00fcr\u00fcrs\u00fcn. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9850\">Bald\u0131r kald\u0131rma<\/a>, yerinde dururken topuklar\u0131 kald\u0131r\u0131p indirmeye odaklan\u0131r. Tempolu y\u00fcr\u00fcy\u00fc\u015f i\u00e7in yaln\u0131zca rahat ayakkab\u0131lar ve uygun bir g\u00fczerg\u00e2h gerekir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Tempolu y\u00fcr\u00fcy\u00fc\u015fte de ad\u0131mlar\u0131n uyumlu kal\u0131r. Rahat ad\u0131mlar\u0131 ve kollar\u0131n\u0131n serbest sal\u0131n\u0131m\u0131n\u0131 koruyarak h\u0131z\u0131 kademeli art\u0131rabilirsin.<\/p>\n<p>\u00d6n\u00fcndeki zemini g\u00f6rebilece\u011fin ve sabit tempoyla y\u00fcr\u00fcyebilece\u011fin bir g\u00fczerg\u00e2h se\u00e7. Ba\u015f\u0131n\u0131 dik ve omuzlar\u0131n\u0131 gev\u015fek tutarak yava\u015f ba\u015fla. Dirseklerinin do\u011fal bi\u00e7imde b\u00fck\u00fclmesine, kollar\u0131n\u0131n da bacaklar\u0131na z\u0131t y\u00f6nde \u00f6ne ve arkaya sal\u0131nmas\u0131na izin ver.<\/p>\n<p>Uzun ad\u0131mlar\u0131 zorlamadan veya belirli bir h\u0131za ula\u015fmaya \u00e7al\u0131\u015fmadan ad\u0131mlar\u0131n\u0131 kademeli olarak h\u0131zland\u0131r. \u00d6ndeki aya\u011f\u0131n\u0131 yere yumu\u015fak\u00e7a bas; v\u00fccudun aya\u011f\u0131n\u0131n \u00fczerinden ge\u00e7erken aya\u011f\u0131ndaki bas\u0131nc\u0131 topuktan parmak ucuna do\u011fru aktar. Sonraki ad\u0131m i\u00e7in arkadaki aya\u011f\u0131nla yeri it.<\/p>\n<p>Tek bir dar \u00e7izgi \u00fczerinde y\u00fcr\u00fcmek yerine ad\u0131mlar\u0131n aras\u0131nda do\u011fal bir geni\u015flik b\u0131rak. Ayaklar\u0131n\u0131 do\u011fal y\u00f6nlerinde tut ve kal\u00e7alar\u0131nla omuzlar\u0131n\u0131n abart\u0131l\u0131 bi\u00e7imde sallanmadan hareket etmesine izin ver. Kollar\u0131n\u0131 rahat\u00e7a sallayabilmek i\u00e7in m\u00fcmk\u00fcn oldu\u011funda ellerini bo\u015f tut.<\/p>\n<p>D\u00f6n\u00fc\u015flerde, e\u011fimlerde veya engebeli zeminde ad\u0131mlar\u0131n\u0131 k\u0131salt ve temponu ayarla. Yaln\u0131zca belirli bir h\u0131z\u0131 korumak i\u00e7in yoku\u015f a\u015fa\u011f\u0131 ad\u0131mlar\u0131n\u0131 uzatma. Durmadan \u00f6nce yava\u015flayarak rahat bir y\u00fcr\u00fcy\u00fc\u015f temposuna ge\u00e7; bir aradan sonra yeniden ba\u015flarken de yava\u015f bir tempo se\u00e7.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnmvVfgrExAg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/nmvVfgrExAg\" \/><meta itemprop=\"duration\" content=\"PT6S\" \/><meta itemprop=\"uploadDate\" content=\"2016-02-13T08:35:32Z\" \/><meta itemprop=\"name\" content=\"How to do Brisk Walk - Warm Up Exercise\" \/><meta itemprop=\"description\" content=\"Best exercise to lose weight, recommended by all the expert nutritionist in the world\"><div class=\"lyte-wrapper\" title=\"How to do Brisk Walk - Warm Up Exercise\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_nmvVfgrExAg\"><div id=\"lyte_nmvVfgrExAg\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnmvVfgrExAg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to do Brisk Walk - Warm Up Exercise<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/nmvVfgrExAg\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FnmvVfgrExAg%2F0.jpg\" alt=\"How to do Brisk Walk - Warm Up Exercise\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Engelsiz bir g\u00fczerg\u00e2h se\u00e7, rahat ayakkab\u0131lar giy ve d\u00fc\u015f\u00fck bir tempoyla y\u00fcr\u00fcmeye ba\u015fla.<\/p>\n<p class=\"num\">Omuzlar\u0131n gev\u015fek, g\u00f6vden dik ve rahat konumdayken ileri bak.<\/p>\n<p class=\"num\">Her ad\u0131mda kar\u015f\u0131 kolunu \u00f6ne getirerek kollar\u0131n\u0131 do\u011fal bi\u00e7imde salla.<\/p>\n<p class=\"num\">Bas\u0131nc\u0131 topuktan parmak ucuna ak\u0131c\u0131 bi\u00e7imde aktar\u0131rken ad\u0131mlar\u0131n\u0131 h\u0131zland\u0131r.<\/p>\n<p class=\"num\">Kontrol edebilece\u011fin bir ad\u0131m uzunlu\u011fu kullan ve d\u00f6n\u00fc\u015flerde ya da zemin de\u011fi\u015fikliklerinde temponu ayarla.<\/p>\n<p class=\"num\">Yava\u015flayarak rahat bir y\u00fcr\u00fcy\u00fc\u015f temposuna ge\u00e7, ard\u0131ndan dengeli bi\u00e7imde durabilece\u011fin bir yerde dur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>\u00c7ok uzun ad\u0131mlar atmak, y\u00fcr\u00fcrken s\u00fcrekli fren yap\u0131yormu\u015fsun gibi hissetmene yol a\u00e7abilir. \u00d6ndeki aya\u011f\u0131n\u0131 fazla ileri uzatmak yerine ad\u0131m\u0131n\u0131 k\u0131salt ve ritmini biraz h\u0131zland\u0131r. Tempolu y\u00fcr\u00fcmek i\u00e7in hafif ko\u015fuya ge\u00e7mek gerekmez.<\/p>\n<p>Kas\u0131lm\u0131\u015f omuzlar, s\u0131k\u0131l\u0131 yumruklar ve abart\u0131l\u0131 kol sal\u0131n\u0131mlar\u0131 hareketi hantalla\u015ft\u0131rabilir. Ellerini gev\u015fet ve kollar\u0131n\u0131n ad\u0131mlar\u0131 takip etmesine izin ver. S\u00fcrekli ayaklar\u0131na veya telefonuna bakmaktan ka\u00e7\u0131n; gerekti\u011finde \u00f6n\u00fcndeki zemini kontrol ederken genel olarak ileri bak. Zemin ad\u0131mlar\u0131n\u0131 istikrarl\u0131 tutmay\u0131 zorla\u015ft\u0131rd\u0131\u011f\u0131nda yava\u015fla.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Y\u00fcr\u00fcy\u00fc\u015f hem geni\u015f kat\u0131l\u0131ml\u0131 n\u00fcfus ara\u015ft\u0131rmalar\u0131nda hem de kontroll\u00fc egzersiz programlar\u0131nda incelenmi\u015ftir. N\u00fcfus ara\u015ft\u0131rmalar\u0131 g\u00f6zlemseldir: tempolu y\u00fcr\u00fcy\u00fc\u015f ile erken \u00f6l\u00fcm riskinin daha d\u00fc\u015f\u00fck olmas\u0131 aras\u0131nda ili\u015fki bulurlar. Ancak yava\u015f y\u00fcr\u00fcyen ki\u015filerin sa\u011fl\u0131k durumu zaten daha k\u00f6t\u00fc olabilir. Bu nedenle riskin azalmas\u0131n\u0131 daha h\u0131zl\u0131 y\u00fcr\u00fcmenin sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6steremezler.<\/p>\n<p>UK Biobank ara\u015ft\u0131rmas\u0131nda, kalp hastal\u0131\u011f\u0131 veya kanseri olmayan, 39\u201374 ya\u015f aral\u0131\u011f\u0131ndaki yakla\u015f\u0131k 420.000 yeti\u015fkin kendi ola\u011fan y\u00fcr\u00fcy\u00fc\u015f temposunu de\u011ferlendirdi ve 6,3 y\u0131l boyunca takip edildi. V\u00fccut kitle indeksi (VK\u0130) en d\u00fc\u015f\u00fck olan \u00fc\u00e7te birlik grupta, yava\u015f y\u00fcr\u00fcyenlerin herhangi bir nedenden \u00f6lme riski tempolu y\u00fcr\u00fcyenlerin yakla\u015f\u0131k 2 kat\u0131yd\u0131. VK\u0130&#8217;si en y\u00fcksek olan \u00fc\u00e7te birlik grupta ise risk 1,3\u20131,4 kat\u0131yd\u0131. T\u00fcm VK\u0130 gruplar\u0131nda, yava\u015f y\u00fcr\u00fcyenlerin kalp ve dola\u015f\u0131m sistemi hastal\u0131klar\u0131ndan \u00f6lme riski tempolu y\u00fcr\u00fcyenlerin 1,7 kat\u0131ndan fazlayd\u0131.<span id='quelle-1-7615' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/tempolu-yuruyus\/#quelle-bottom-1-7615' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Britanya&#8217;da yap\u0131lan 11 n\u00fcfus ara\u015ft\u0131rmas\u0131n\u0131n verilerini birle\u015ftiren bir analiz, y\u00fcr\u00fcy\u00fc\u015f yapan 50.225 ki\u015fiyi kaps\u0131yordu. Yava\u015f tempoyla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, ortalama tempoda y\u00fcr\u00fcmek herhangi bir nedenden \u00f6lme riskinin %20 daha d\u00fc\u015f\u00fck olmas\u0131yla ili\u015fkiliydi. Tempolu veya h\u0131zl\u0131 y\u00fcr\u00fcy\u00fc\u015fte bu risk %24 daha d\u00fc\u015f\u00fckt\u00fc. Kalp ve dola\u015f\u0131m sistemi hastal\u0131klar\u0131 i\u00e7in de benzer sonu\u00e7lar bulundu, ancak kanserden \u00f6l\u00fcmle bir ili\u015fki g\u00f6r\u00fclmedi. \u0130li\u015fkiler en belirgin olarak 50 ya\u015f \u00fczerindeki ki\u015filerde ve \u00f6nerilen fiziksel aktivite d\u00fczeyine ula\u015fmayanlarda g\u00f6r\u00fcld\u00fc.<span id='quelle-2-7615' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/tempolu-yuruyus\/#quelle-bottom-2-7615' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>2015 tarihli bir derleme, daha \u00f6nce hareketsiz olan yeti\u015fkinlerde y\u00fcr\u00fcy\u00fc\u015f\u00fc egzersiz yapmamakla kar\u015f\u0131la\u015ft\u0131ran randomize ara\u015ft\u0131rmalar\u0131 ele alan 32 makaleyi bir araya getirdi. Y\u00fcr\u00fcy\u00fc\u015f programlar\u0131 en az 4 hafta s\u00fcrd\u00fc. Y\u00fcr\u00fcy\u00fc\u015f aerobik kapasiteyi art\u0131rd\u0131; kan bas\u0131nc\u0131nda, bel \u00e7evresinde, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda (yakla\u015f\u0131k 1,4 kg) ve v\u00fccut ya\u011f\u0131nda k\u00fc\u00e7\u00fck azalmalar sa\u011flad\u0131. Kan ya\u011flar\u0131n\u0131n d\u00fczeyinde de\u011fi\u015fiklik olmad\u0131.<span id='quelle-3-7615' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/tempolu-yuruyus\/#quelle-bottom-3-7615' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>Hangi temponun tempolu y\u00fcr\u00fcy\u00fc\u015f say\u0131labilece\u011fi de ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r. 31 \u00e7al\u0131\u015fmay\u0131 inceleyen 2017 tarihli bir derleme, yeti\u015fkinlerde orta \u015fiddette y\u00fcr\u00fcy\u00fc\u015f i\u00e7in genellikle dakikada yakla\u015f\u0131k 100 ad\u0131m\u0131n e\u015fik olarak kullan\u0131ld\u0131\u011f\u0131n\u0131, ileri ya\u015ftaki yeti\u015fkinlerin ise daha h\u0131zl\u0131 bir ad\u0131m ritmine ihtiya\u00e7 duyabilece\u011fini bildirdi.<span id='quelle-4-7615' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/tempolu-yuruyus\/#quelle-bottom-4-7615' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7621,"parent":0,"template":"","meta":[],"muskelgruppe":[1641,1638,1645,1635],"acf":{"isolation-type":"compound","difficulty":"easy","exercise-type":"body","push-pull":"push","howto":true,"home-exercise":false,"other-names":"","target-muscles":14488,"equipment":5020,"muscles":[5304,5271,5270,5277,5275,5276],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":null},"yoast_head":"<title>Tempolu y\u00fcr\u00fcy\u00fc\u015f | Training.fit<\/title>\n<meta name=\"description\" content=\"Tempolu y\u00fcr\u00fcy\u00fc\u015f: ad\u0131m temposunu ve zemine uyumu, do\u011fru tekni\u011fi, s\u0131k yap\u0131lan hatalar\u0131 ve bilimsel bulgular\u0131 ad\u0131m ad\u0131m rehberimizde ke\u015ffet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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